Stromlo XC Intervals 2 x 600m, 400m recovery

Weather a cool 6 degrees, no wind for a light session this morning. After an afternoon jog yesterday I knew I had recovered well from the Half Marathon on Sunday.

The set: Warm up, 4 x 100m strides with jog back recovery, 2 x 600m efforts with 400m jog recovery, warm down. Splits: 1:45,1:39.

Turns out running the Half Marathon as a glorified tempo run due to dehydration worked out well. No soreness in the legs and my fastest 600m effort at Stromlo ever. I'm now in shape for every distance I run from 800m up.

At lunch a tempo session with Helen at Stromlo, 2500m efforts for her.

Next set I will have to consider what I am missing. I will see what the weather is like on Thursday morning or evening. Most likely it will be my last very hard set before Australian Masters Athletics Championships although the is scope for it to be as late as Saturday.

Comments

Post a Comment

Popular posts from this blog

Long Intervals

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
Early morning 14km tempo run at Surf Beach on low tide. Weather cool, light winds from the south and cloudy until the sun came up. I was again racing the incoming tide, feeling great today. Weekly Volume from the last 8 weeks as follows: 95km, 114km, 116km, 140km, 138km, 122km, 127km, 122km. This is normal base training for me I usually do in winter. No racing until 29th March 2024 with the Australian Masters Athletics Championships in Hobart Tasmania. Working back from there: 10 day Taper begins 19th March ; arrive in Tasmania 9th March ; Direct preparation for Australian Masters Athletics Championships commences 9th February ; Structured training resumes 1st January 2024. Base training until New Years Eve. Australian Masters Athletics Championships Entries open 17th November.
Read more